A: Warm Up
3 sets
10 GHD Hip Extensions or Reverse Hyper
10 Push Ups
10 Vertical Jumps
B: Prep
2-3 sets
5 Handstand Push Ups
10 Deadlifts
20 Double Unders
C: Met Con
Every two minutes for 12 minutes
10 Handstand Push Ups
15 Deadlifts 135/95
30 Double Unders
D: Weightlifting
Complete complex for max load
1 Clean
4 Front Squats
2 Jerks
